4mins
10 Band squats
5 Strict toes to bar
Pistol of doom
Thoracic rolls
Groin terror
Back squats 5,5,5,5,5
&
Broad jumps 5,5,5,5,5
Then max rep push ups over three sets, rest as needed between sets
For time:
20 Kettlebell swings 32/24kg
30 Toes to bar
Run 400 meters
Still 3 x 3min Paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
2min Plank hold
2min Double unders
Pistol of doom
Groin terror
Peanut crunches
Athletes choice
Thrusters 5,5,5,5,5
Sled Push 15m x 5
For time – 5min Cutoff
21 Toes to bar
15 Squat cleans 85/56kg
9 Burpee Box jumps 24/20″
2 x 3min Paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4min AMRAP
5 Strict bra to bar pull ups
10 Ring push ups
15 Banded pause squats
Pistol of doom
Groin terror
Thoracic extensions
Back Squats 5, 5, 5, 5, 5
“Adrian”
Seven rounds for time
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps 30/24″
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
Still unsure about jumping into classes? Book a 20 minute conversation either by phone or face to face with one of our coaches to discuss your goals and how we can help you get there.
